Welcome to Rhythm, Routine, and Reverence!

In this episode, I sit down with Hannah Van Ark. Hannah is a dietitian, mom of two little ones, and former clinical nutrition researcher on a mission to help other moms feel energized, well-fed, and confident in feeding themselves and their families with a plant-forward lifestyle. She holds degrees in Physiology and Neuroscience from the University of Colorado at Boulder, and a Master’s in Food Science and Human Nutrition from Colorado State University. She’s also a Registered Dietitian Nutritionist with over six years of experience in clinical nutrition research, where she focused on how food can impact heart health and longevity. These days, Hannah specializes in helping families create realistic, flexible mealtime routines, but with a particular focus on helping mom prioritize THEIR needs and health goals with a plant-forward lifestyle. She lives in Colorado, USA with her husband and two kids.

Together we talk about building a plant-forward family culture (not a vegan one) — one rooted in nourishment, connection, and ease. From picky eaters to meal planning, Hannah shares her research-based insights on helping families eat more plants without pressure.

Resources & Links

* FREE: The Busy Mom’s 15-minute Plant Powered Meal Plan: helping families plan a weeks’ worth of plant-forward meals in 15 minutes flat (with a sample plan).

* FREE: The Plant-Powered Staples Shopping List, a guide that gives you my personal list of pantry, fridge, and freezer staples that make plant-forward eating simple, flexible, and stress-free (+12 easy recipes)

* Application for Plant Powered Mom Bootcamp (doors open January 2026)

* 1:1 Coaching with Hannah

* Hannah’s website with recipes, blog posts and more free resources

* Hannah’s Instagram account: @plant.forward.families

At the end of the call Hannah mentions journaling as a rhythm and ritual that is supporting her right now. If you’re looking for a format to nurture your own journaling practice check out my own GOLDENTIME Journal. It has just a few prompts for morning and evening. Use code PODCAST15 for 15% off.

Right now if you screenshot the podcast episode and tag me in your IG stories you can go into the draw to win a free GOLDENTIME journal this month.

If you want to create meals and build plates that feel nutritious but also pleasurable - this is the episode for you.

I’m sharing exactly how I approach creating healthy, delicious, macro-balanced meals that feel just as good as they taste — meals that are full of colour, texture, seasonality, and satisfaction.

* How to build a balanced plate with ease — the simple framework I use to make meals nourishing, colorful, and satisfying without overcomplicating it.

* Shifting meal planning from a chore to a pleasure — ways to bring in color, seasonality, and textures that make cooking feel inspiring.

* The 25–30g protein rule — why aiming for this at each meal keeps energy steady and cravings low.

* Small habits that make cooking less draining — from prepping ahead to keeping a few “instant flavor” ingredients ready to go.

* Making food beautiful — why plating, variety, and mindful eating change how we experience nourishment.

Whether you’re making breakfast for yourself, lunch for the kids, or a nourishing dinner everyone will love, these tips will help you build meals that fuel your body, balance your energy, and bring more joy to the table.

Resources & Links:

* Get my seasonal eMag Nourish + Thrive - Autumn Issue coming out soon!

* Interested in personalised support? Book 1:1 Nutrition Coaching with Me and learn how to create meals that meet your unique needs and lifestyle.

In this episode of Rhythm, Routine & Reverence, I’m joined by Eva-Maria Smith, a mentor, space-holder, and guide for women seeking to return to the pulse of their own aliveness. Through her work, Eva invites mothers to explore pleasure as a pathway, embrace ceremonial self-connection, and engage with the deeper currents of Eros energy.

Our conversation is a gentle yet expansive exploration of what it means to awaken to ourselves—whether that’s through intimate daily rituals, nourishing the senses, or cultivating a relationship with our own inner landscapes.

Eva’s new offering, BLUSH, is a deeply embodied journey for women ready to experience themselves anew. You’ll hear her speak about the inspiration behind it, how it weaves pleasure into everyday life, and why this work matters so deeply for mothers. Doors Open September 10th.

If you’ve been longing for more beauty, vitality, and sovereignty in your days, this conversation will feel like an open window—inviting in fresh air, sunlight, and a remembering of your own aliveness.

Connect with Eva-Maria Smith

* Website: www.evamariasmith.com

* Instagram: @eva_maria_smith

* BLUSH: Learn more & join here

Explore My Resources

* Nourish + Thrive — seasonal self-care, rhythms, and rituals delivered via Substack: Become a paid subscriber here.

* My Courses & Workshops — explore Autumn in the Home, the GOLDENTIME Journal, and more: store.meaganrosewilson.com and use the discount code PODCAST15 for 15%

In this Ask Me Anything episode, I’m answering some of your thoughtful, layered questions—on everything from managing anxiety to navigating skincare in the age of aesthetic overload.

What I cover in this episode:

* Whether the Oura ring helps or hinders my nervous system

* My approach to skincare, makeup, and hair care (simple, intentional, and not what your might expect)

* How I manage anxiety—especially in high-stress seasons

* When and how I create content without burning out

* A peek into life on my farm—renovation, food growing, and what I’ve learned along the way

Mentioned in the episode:

* Oura Ring

* EWG.org to look up your skincare products- I am for a 1-2 green score in everything I use

* Make-up I love: Ilia + Jones Road

* Skincare I love: La Roche-Posay

* Wont deliver to Canada but looks good: Tangie Shampoo and Conditioner Bars

* Hum to Activate your Vagus Nerve

* The anxiolytic effects of resistance training across ages

* Is anxiety more common in our 30s and 40s?

I hope this was helpful. Feel free to email me with any questions for a future AMA.

The snow is melting, the light is changing—and maybe your closets are calling for a little clearing too.

This week on the podcast, I’m sharing a short episode on how we gently transition our family’s clothing from winter to spring. It's not just about packing away the snow pants (though we do that too)—it’s about creating space for new beginnings and reconnecting with the fresh start the season ahead promises.

In this episode, you’ll hear:

* My go-to process for sorting, storing and repurposing clothes for the whole family

* Why starting with your own closet might be that little bit of self-care you’re searching for

* How to dig into this seasonal chore in a way that feels doable

Mentioned in this episode:

* Spring in the Home course – A gentle self-paced course to help you align your home and heart with the energy of Spring. Includes spring cleaning routines, recipes, and family rhythms to bring light and intention to this season.

* We loved using SoNo Patches this year to mend jackets and snowpants with small tears.

* We use these storage bins in the basement but you could also use vacuum sealed bags.

Welcome to Rhythm, Routine, and Reverence! In this episode, I sit down with Ashlee Gadd, a writer, photographer, mother, and founder of Coffee + Crumbs. Ashlee’s latest book, Create Anyway: The Joy of Pursuing Creativity in the Margins of Motherhood, is an inspiring invitation for moms to embrace their creative callings, no matter how busy life feels.

Together, we dive into the tension between creativity and motherhood, the guilt that often accompanies carving out time for personal passions, and how to overcome perfectionism in creative work. Ashlee shares practical advice, her own creative rituals, and how faith plays a role in her creative journey. If you’ve ever struggled to find time for creative expression amidst the beautiful chaos of parenting, this conversation is for you.

Resources & Links

* Ashlee’s Book: Create Anyway: The Joy of Pursuing Creativity in the Margins of Motherhood

* Follow Ashlee on Instagram: @ashleegadd

* Coffee + Crumbs Website: www.coffeeandcrumbs.net

* Ashlee’s Substack: ashleegadd.substack.com

Join the GOLDENTIME Collective

If you’re looking for a space to nurture your own creative practice and bring more intention into your daily rhythms, I invite you to join the GOLDENTIME Collective. This is a 6-week coaching course designed for mothers who want to reconnect with themselves, cultivate meaningful habits, and live in alignment with their values. As a podcast listener, enjoy 15% off with the code PODCAST15. Join now and you get to bring a friend for free!!

Right now if you screenshot the podcast episode and tag me in your IG stories you can go into the draw to win a free GOLDENTIME journal this month.

Welcome back to Rhythm, Routine, and Reverence! In today’s episode, I’m joined by Kitty Blomfield and Craig McDonald, the co-founders of NuStrength and The Win At Life Program. Their mission? To help women restore their metabolisms, build strength, and feel energized, confident, and in control of their health as they age.

Kitty’s own journey began with years of restrictive dieting and excessive cardio, leaving her feeling depleted and frustrated—until she discovered pro-metabolic nutrition and the power of strength training. Together with Craig, a sports nutritionist and recomp-certified coach, they developed the RYM Method (Restore Your Metabolism), a unique system that has helped over 18,000 women break free from diet culture, lose stubborn fat, and build strong, resilient bodies.

In this conversation, we dive into:✨ Why strength training is so important for women (and all humans)💪 The importance of strength training for sustainable fat loss and muscle building🥩 Pro-metabolic eating, counting macros and how it differs from restrictive diets🧠 Shifting your mindset around food, exercise, and long-term wellness

If you’re looking for ways to build lasting movement habits and increase muscle mass, this episode is a must-listen. Kitty and Craig’s approach is refreshing, science-backed, and focused on helping women thrive—especially in their 40s and beyond.

🔗 Join their FREE RYM Community for valuable resources and support.

🔗 Kitty’s Weight Loss for Women Podcast

🔗 GOLDENTIME Collective Radiance – A daily Ritual to Care Deeply for Your Body, Mind and Soul.

If today’s conversation resonates with you and you want to take action, join GOLDENTIME Collective Radiance. Just like Kitty and Craig’s work, this 6-week coaching program is about building long-term health via daily habits—with a focus on wellness via journalling, movement, nutrition, and sleep. It’s a space for deep nourishment and daily practices that help you feel at home in your body.

Registration is open now and we start March 23, 20205. Grab 15% off with the discount code PODCAST15.

Subscribe, screenshot this episode and share on social media to go into the draw to win a GOLDENTIME Journal this month. Just tag me in your post and I’ll add you to the draw! 💛

Our homes do more than shelter us—they shape our nervous system, influence our stress levels, and support (or disrupt) our sense of balance. In this episode, I explore how the home environment can be a powerful tool for co-regulation, offering stability, warmth, and sensory nourishment for the whole family.

I talk about:✨ The connection between our physical space and emotional well-being✨ Simple shifts to create a home that feels grounding and restorative✨ How rhythms, textures, and even light can support nervous system regulation

Whether you’re feeling overwhelmed or simply seeking more ease in your daily life, this episode will inspire you to shape your home with intention.

Resources & Links:

* Join GOLDENTIME Collective Radiance before March 23rd, 2025!

Use the discount code podcast15 for 15% off

In this solo episode of Rhythm, Routine, and Reverence, I dive into the power of a simple, 5-minute-a-day journaling practice. Discover the science-backed benefits of this daily ritual, from boosting emotional well-being to enhancing clarity and focus.

In the Episode

* the science behind journaling

* practical tips on how to start a journaling routine

* how to create a habit that sticks, even on the busiest days

Mentioned in this Episode:

* Meagan Rose Wilson Spotify Playlists including a variety of journaling playlists

* Join GOLDENTIME Collective Radiance Spring Cohort DOORS CLOSE March 23rd 2025.

Tune in to learn how just five minutes can create powerful change and help you find more presence and peace in your daily routine. Whether you’re new to journaling or looking to reignite your practice, this episode is packed with inspiration to help you reconnect with yourself and bring more intention into your day.

Breathwork is one of the most accessible and effective tools for calming the nervous system, reducing stress, and improving overall well-being. In this solo episode, I explore the science behind breathwork, how it influences the body’s stress response, and why intentional breathing can be a game-changer for caregivers and parents looking to create more ease in daily life.

I share simple breathwork techniques that can be seamlessly woven into your routines, whether you need a moment of calm in the morning, a reset during a stressful afternoon, or a way to unwind before bed. By tuning into the rhythm of your breath, you can cultivate greater awareness, presence, and resilience.

Show Notes & Resources

* Open App – A great resource for guided breathwork and meditation. Check it out here. They often offer a free 7-day trial.

* 4-7-8 Breathing – A simple technique to calm the nervous system. Learn how to do it here.

* The GOLDENTIME Journal – A guided journal to help you create mindful daily rituals. Get yours here (Use code podcast15 for 15% off!)

If you found this episode helpful, share it with a friend and tag me @meaganrosewilson on Instagram for a chance to win a GOLDENTIME Journal.

I’d love to hear how breathwork is supporting you.